Monday 4/20
Strict Press: 115x8, 120x8, 125x6, 95x12
Pendlay Row: 3x12 at 185
DB Incline Press: 2x8, 1x6 w/ 70s
Pull-ups: 3x10
SS-- Cable Triceps Extension: 5x10-12
DB Curls: 5x8-12
Core Circuit
Deloading, so doing a ton of volume/isolation/pump work.
Tuesday 4/21
Clean (High blocks–bar started above knee): 135x3, 145x2, 155x1, 2x1 at 165
Back Squat: 275x3, then 5x3 at 205 +50 lbs of chains
RDL: 2x12 at 185
Never done any kind of speed work with chains before, so I figured today would be a good day to try it out. Kept it light and really focused on staying tight, burying the weight, and getting out of the hole as fast as possible.
Wednesday 4/22
Bench Press: 3x8 at 185
Pull-ups: 3x10
SS-- Seated DB Press: 3x8 w/50s
Seated Cable Row: 3x8 at 140
SS-- Face Pull: 3x12
DB Front/Lateral Raise Combo: 3x16 (8 of each)
SS-- Cable Triceps Extension: 3x12
DB Curls: 3x8-10
Treadmill Runs
6 30-second runs w/speed at 12 and incline at 5. 1:1 rest/work.
This bodybuilding stuff is hard. (Most likely) Finishing up my week of lifting with some light deads and lower accessory tomorrow…working 12 hours Friday and coaching Saturday/Sunday, so it looks like I’ll be unable to lift those days–probably a good thing.
Thursday 4/23
Clean: Worked up to 4 singles at 165
Sumo Deadlift: 5x2 at 275 +40 lbs in chains
Reverse Lunge: 3x10 at 185
Sunday 4/26
On the track…
4x400m with 2 minutes rest between runs
1:12, 1:12, 1:13, 1:13
Starting Jonnie Candito’s six week program tomorrow. I’m still trying to figure out which meet I’m going to do this summer. I may do a push-pull in six weeks–that’s the impetus for starting this program tomorrow.
Monday 4/27
Bench Press: 175x10, 195x8, 200x6
Pull-ups: BWx 12, 12, 10, 8
Strict Press: 2x12 at 95, 105x10, 110x8
Barbell Row: 135x10, 155x10, 185x8, 195x6
SS-- Cable Triceps Extension: 4x10-12
DB Curl: 4x10-12
Tuesday 4/28
Back Squat: 4x6 at 285
Sumo Deadlift: 2x6 at 340
Reverse Lunge: 2x16 at 135
Thursday 4/30
Bench Press: 175x10, 195x8, 200x6
DB Row: 2x10 at 85, 90x8, 95x6 (each arm)
Press: 2x12 at 100, 105x10, 110x8
Pull-ups: 3x10
DB Front/Lateral Raise: 3x16
Face Pulls: 3x12
Friday 5/1
Clean: 155x2, 165x2, 175x1
Back Squat: 4x8 at 250
Sumo Deadlift: 2x8 at 300
Saturday 5/2
Bench Press: 210x6
Barbell Row: 135x10, 165x10, 185x8, 195x6
Press: 2x12 at 95, 105x9, 105x8
Pull-ups: 3x10
SS-- Cable Triceps Extension: 4x10
DB Curls: 4x8-12
210x6 was a max effort set. I’ve hit 210 for 8 before and I know I’m capable of more…slept 3 hours and was lifting in a new gym with no spotter. Okay, done with excuses for the sake of my ego…
Sunday 5/3
On the track
5x300m
1 minute rest for first two breaks, 90 seconds rest for second two breaks.
Fastest time was 53, slowest time was 57.
Monday 5/4
Bench Press: 185x10, 195x8, 210x6
Pull-ups: BWx10, +25x8, +35x6
Overhead Press: 100x10, 110x8, 120x6
Barbell Row: 185x10, 2x8 at 195
SS-- Cable Triceps Extension: 3x10-12
DB Curls: 3x10-12
Tuesday 5/5
Clean: 155x2, 165x2, 175x1, 185xMiss
Back Squat: 285x10, 5x3 at 290
RDL: 3x8 at 205
Don’t know how I missed the clean at 185. Set of 10 at 285 was tough, but I got through it.
Thursday 5/7
Bench Press: 185x10, 195x8, 210x6
DB Row: 90x10, 2x8 at 95 (each arm)
Overhead Press: 100x10, 110x8, 120x6
Pull-ups: BWx10, +25x8, +35x6
SS-- Face Pulls: 3x10-12
DB Front/Lateral Raise: 3x16
Friday 5/8
Clean: 155x2, 165x2, 175x1, 185x1
Back Squat: 290x9, 6x3 at 280
RDL: 205x8, 2x8 at 215
Saturday 5/9
Bench Press: 205x9
Barbell Row: 185x10, 2x8 at 195
Overhead Press: 105x10, 115x8, 125x6
Pull-ups: BWx10, +25x8, +35x6
SS-- Cable Triceps Extension: 3x10
DB Curls: 3x10-12
Sunday 5/10
On the track…
6x200m
One minute rest between runs. Times between 32 and 34 seconds.
Monday 5/11
Bench Press: 2x5, 1x4 at 220
DB Row: 3x6 at 100
Overhead Press: 115x6, 2x6 at 125
Pull-ups: +25x6, +35x6, +40x6
Tuesday 5/12
Back Squat: 305x 5, 5, 6
Sumo Deadlift: 370x5, 4
Thursday 5/14
Bench Press: 225x 4, 4, 3
DB Row: 3x6 at 100
Overhead Press: 115x6, 125x6, 135x6
Pull-ups: +25x6, +35x6, +45x5
Friday 5/15
Back Squat: 315x6
RDL: 235x8
Yup, that was all the program called for today. The set of 315 is a new 6-rep PR, breaking the one I set Tuesday. Candito’s smart, man.
Think I finally figured out how to get videos on YouTube. Let’s see if this works…